Mustache Power
Fitness
A. Clean Progressions
B. 4 Rounds AFAP
10 x STO @ 65lb/45lb
30 x Double-unders (2:1) Singles : Doubles
10 x Power Cleans @ 65lb/45lb
30 x Double-unders
10 x Push-ups
30 x Double-unders
20 Min Cap
Performance
A. TNG Cleans – 5 x 3
B. 4 Rounds
10 x STO @ 95lb/65lb
30 x Double-unders
15 x Power Cleans @ 95lb/65lb
30 x Double-unders
20 x Push-ups
30 x Double-unders
20 Min Cap
Sport
Level 2
A. 3 Sets NFT
5 x Scaled Bar Muscle-ups
10 x Alternating Pistols
Level 1
A. 3 Sets NFT
5 x Bar Muscle-ups
10 x Alternating Pistols
B. 4 Rounds AFAP
10 x STO @ 135lb/95lb
30 x Double-unders
5 x Squat Cleans @ 225lb/125lb
30 x Double-unders
15 x Ring dips
30 x Double-unders
1 x Bar Only
20 Min Cap
-Post results under comments
Cleans 85#
WOD: 18:23 with 45lbs. First round 55 (josh stripped me!) but that was good because I never would have finished with that weight. Great, difficult workout!
A. 5×3 @ 105
B. 18:13 @ 65lbs & 60 singles vs. DUs
Everything was sore today, but glad I came in to get loosened back up!!!
Long WOD- but felt great! > Push ups were a killer!
A) worked on pull-ups
B) 17:58 65 lbs with DU. Wow I am sore and tired. Feels great!
CFP strength @10 a.m.
Level 2 sport:
Bar muscle up work – got 1st unassisted bar muscle up!
Pistol work – assisted
Performance met-con:
17:22 Rx
A.). Really struggled with cleans today. Didn’t feel like I had enough time to get up to a heavy weight, plus my form was pretty poor and I was having some struggles mentally thinking I could move heavy weight.
B.). 18:02… Traded 60 singles for the DU’s. and used 95lbs.
Performance
A: 85, 105, 125, 135, 145
B: 18:18rx
Tried to do dubs unbroken… If I got to 15 or 20 I kept going thou… Hard time breathing w/ that one…
Good wod thou!!
Sport WOD: 2rds+ 82reps (dips were my weakness today. Stuck with it and kept going).
100 Russian twists with 25# plate
A). Cleans 55#. 3×5
B). Fitness, 18:30. 55#, singles vs du (did 60 vs 30). I still struggle with push ups. Felt great to be back! Great workout!
Sport
A) Lvl 1-Done
B) 15:52
A: Cleans @ 50#
B: didn’t finish: first set cleans @ 45. Second set cleans @ 35. Third set did deadlifts @ 65.
I messed up the workout per usual but i got really sweaty and tired so …yeah…i got a workout
Cleans @ 55 lbs (5 x 3)
Fitness 16:59
STO & power cleans 35 lbs
60 singles
I was worried about finishing in 20 min and realized when the workout was over that I could’ve gone heavier on the weights.